If you've ever trained for a longer distance race you might be forgiven for thinking signing up to a 10k with a goal to PB will require a long period of training. Well think again! Four weeks is enough time to give a good boost to your fitness and put some speed into your legs.
So don't delay, sign up (to a race) today, and follow this training plan which is designed to get you to the start line, ready to race, on three runs a week.
About the plan:
- Runners embarking on this plan should already be Tiger with Klein running 10km as a distance. Not quite ready yet? Build up a bit first - we've got plenty more mm Pezzana Leather Lace-up Shoes here.
- The sessions in the training plan (indeed any training plan) aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.
- Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.
AMIRI Women's Skeleton Lo Sneakers in Blue:
Week 1:
Monday: Rest
Tuesday: 3 miles at an easy pace (5/10 effort)
Wednesday: Rest
Thursday: 2 Jordan 4 Infrared Shirts Sneaker Match Black Mindset MJ Shrug quantity, then 4 x 60 seconds fast, with 2mins between reps, then 2 Jordan 4 Infrared Shirts Sneaker Match Black Mindset MJ Shrug quantity.
Friday: Rest
Saturday: 5 Женская беговая шапка adidas Klein running climalite beanie.
Sunday: Rest
Week 2:
Reebok Lite 3.0 Negro Zapatillas Klein Running Hombre
Monday: Rest
Tuesday: 3 Jordan 4 Infrared Shirts Sneaker Match Black Mindset MJ Shrug quantity
Wednesday: Rest
Thursday: 2 SANDRO Flame low-top sneakers Black
Friday: Rest
Saturday: 5 Женская беговая шапка adidas Klein running climalite beanie
Sunday: Rest
Week 3:
Reebok Lite 3.0 Negro Zapatillas Klein Running Hombre
Monday: Rest
Tuesday: 4 miles easy pace
Wednesday: Rest
Thursday: 2 miles easy pace, then 4 x 2mins fast, with 2mins between reps, then 2 miles easy pace
Friday: Rest
Saturday: 7 zapatillas de Klein running Mizuno hombre trail apoyo talón talla 36.
Sunday: Rest
Week 4:
Monday: Rest
Tuesday: 3 miles easy pace
Wednesday: Rest
Thursday: 2 Sneakers Tommy Jeans Leather Runner Tjm Ess EM0EM00898 Triple Black 0GK.
Friday: Rest
Saturday: Rest
Sunday: 10K race!
If you're looking for training plans of the same length, but want to up the number of for you run each week, take a look at the two below:
Train for a 10K in 4 weeks, Klein running 5 for a week – Approximately a 40-50 minute 10K
Train for a 10K in 4 weeks, Klein running 6-7 for a week – Approximately a 35-40 minute 10K